FODMAP checker
Blueberries
Blueberries are low FODMAP in a standard serving of 40 blueberries (approximately 40g). They are one of the better fruit options on the low-FODMAP diet — sweet, nutritious, and gut-friendly at the right portion.
Are blueberries safe for IBS?
Blueberries have been tested by Monash University and are low FODMAP at a serving of 40 berries (around 40g). At this portion, fructose and polyol levels remain within the safe range for most people with IBS.
Larger servings (above approximately 80g) start to increase in excess fructose content and may trigger symptoms. So blueberries are not unlimited — but a normal portion in porridge, a smoothie, or yoghurt is perfectly fine.
Blueberries are a much safer choice than many other fruits that are high FODMAP, such as apples, pears, mangoes, and cherries.
Tips & alternatives
- 🫐Stick to 40g portionsAbout 40 blueberries. A normal handful added to porridge, smoothies, or yoghurt is well within the safe range.
- 🍓Other low-FODMAP fruitsStrawberries, raspberries, kiwi, oranges, and grapes are all low FODMAP in standard servings. Good variety for the elimination phase.
Check any ingredient instantly
90+ ingredients rated Safe, Caution, or Avoid — with portion guidance and plain-English explanations.
Open ingredient checker →Free to browse recipes · €1.99 one-time to unlock full checker